MobTown CrossFit – CrossFit
Weightlifting
Back Squat
– 5 sets of 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
Metcon
COMP: Metcon (5 Rounds for time)
5 sets
100 Double Unders
30 Push-Ups
– Rest 1:00 between sets –
Target time each set: 1:45 – 2:15
Time cap each set: 2:30
Overall time cap: 16:30
Stimulus is moderate intensity and strategic rep schemes to avoid burning out. Aim to hit similar times across or get slightly faster each set.
Be smart on the push-ups early on so your shoulders don’t swell up like balloons. During the rest, focus on loosening up your arms as much as possible.
FIT: Metcon (5 Rounds for time)
5 sets
100 Single Unders
25 Bar Push-Ups
Rest 1:00 between sets
Target time each set: 1:45 – 2:15
Time cap each set: 2:30
Overall time cap: 16:30
Stimulus is moderate intensity and strategic rep schemes to avoid burning out. Aim to hit similar times across or get slightly faster each set.
Be smart on the push-ups early on so your shoulders don’t swell up like balloons. During the rest, focus on loosening up your arms as much as possible.